Do you have any idea that Caulifloweris an extremely healthy vegetable that is a significant source of nutrientsthat also contains unique plant compounds that may reduce the risk of severaldiseases, including heart disease and cancer?
Incase you want to lose some weight then no more need for excess expenses onpurchasing drugs, just start eating Cauliflower and achieve your aim as it isvery easy to add to your diet.
The health benefits ofcauliflower also include a reduced risk of brain disorders, relief fromindigestion, detoxification of the body, increased iron absorption, and weightloss.
This superfood also helps boosteye health, maintain hormonal balance, and prevents diabetes, colitis, respiratorypapillomatosis, hypertension, and the harmful effects of ultraviolet radiation.
Cauliflower is an excellent source of vitamins andminerals, containing some of almost every vitamin and mineral that you need.
Cauliflower contains a high amount of fiber, which isimportant for digestive health and may reduce the risk of several chronicdiseases.
Cauliflower provides a significant amount of antioxidants,which are beneficial for reducing inflammation and protecting against severalchronic diseases.
It is packed with nutrients andantioxidant power which helps in strengthening the immune system, maintainingbone and cellular health, electrolyte balance, and optimum cholesterol levels.
Cauliflower provides somepowerful health benefits. There are many ways to add cauliflower to your diet.It can be consumed cooked or raw and makes a fantastic addition to just aboutany dish. It is a great source of nutrients, including a few that many peopleneed more of.
Cauliflower is low in calories but high in fiber and waterall properties that may assist in weight loss.
Cauliflower is a good source of choline, a nutrient manypeople are lacking. It is involved in many processes in the body and works toprevent several diseases.
Cauliflower is rich is sulforaphane, a plant compound withmany beneficial effects, such as reduced risk of cancer, heart disease anddiabetes.
Cauliflowercan replace grains and legumes in many recipes, which is a great way to eatmore veggies or follow a low-carb diet.
Plus, cauliflower containsunique antioxidants that may reduce inflammation and protect against severaldiseases, such as cancer and heart disease.
What’s more, cauliflower iseasy to add your diet. It’s tasty, easy to prepare and can replace high-carbfoods in several recipes.
As long as you have theseimportant micronutrients, your body will be able to resist aging caused by youreveryday exposure to pollutants, chronic stress, and more. If you don’t have anadequate supply of antioxidants to help squelch free radicals, then you can beat risk of oxidative stress, which leads to accelerated tissue and organdamage.
Now let us discuss somescience-based health benefits of cauliflower you should be aware of in details:
The nutrition profile ofcauliflower is quite impressive.
Cauliflower is very low incalories yet high in vitamins. In fact, cauliflower contains some of almostevery vitamin and mineral that you need.
Here is an overview of thenutrients found in 1 cup, or 128 grams, of raw cauliflower:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77% of the RDI
- Vitamin K: 20% of the RDI
- Vitamin B6: 11% of the RDI
- Folate: 14% of the RDI
- Pantothenic acid: 7% of the RDI
- Potassium: 9% of the RDI
- Manganese: 8% of the RDI
- Magnesium: 4% of the RDI
- Phosphorus: 4% of the RDI
2. High in Fiber
Cauliflower is quite high in fiber, which is beneficial for overall health.
There are 3 grams of fiber inone cup of cauliflower, which is 10% of your daily needs.
Fiber is important because itfeeds the healthy bacteria in your gut that help reduce inflammation andpromote digestive health.
Consuming enough fiber may helpprevent digestive conditions like constipation, diverticulitis and inflammatorybowel disease (IBD).
Moreover, studies show that adiet high in fiber-rich vegetables like cauliflower is linked with a lower riskof several illnesses, including heart disease, cancer and diabetes.
Fiber may also play a role in obesity prevention, due to its ability to promote fullness and reduce overall calorie intake.
Vitamins C and K and manganese areantioxidants that can neutralize free radicals before they can cause damage tohealthy cells and contribute to disease, such as heart disease and cancer.Antioxidants such as vitamins K and C may help prevent conditions such ascancer, heart disease and arthritis, Mangieri said.
One cup of cooked cauliflowerprovides 73 to 77 percent of the recommended daily amount of vitamin C, 19percent of the daily vitamin K amount and 8 percent of the daily manganeseamount, according to World’s Healthiest Foods.
Cauliflower is a great source of antioxidants, which protect your cells from harmful free radicals and inflammation.
Similar to other cruciferousvegetables, cauliflower is particularly high in glucosinolates and isothiocyanates,two groups of antioxidants that have been shown to slow the growth of cancercells.
In test-tube studies,glucosinolates and isothiocyanates have been shown to be especially protectiveagainst colon, lung, breast and prostate cancer.
Cauliflower contains carotenoidand flavonoid antioxidants as well, which have anti-cancer effects and mayreduce the risk of several other illnesses, including heart disease.
What’s more, cauliflowercontains high amounts of vitamin C, which acts as an antioxidant. It iswell-known for its anti-inflammatory effects that may boost immune health andreduce the risk of heart disease and cancer.
4. Reduces the Risk of Cancer
Cruciferous vegetables, like cauliflower, are rich in plant-based compounds, such as sulforaphane and indoles, which scientists think may reduce the risk of developing some types of cancer. Studies of these cancer-protective compounds in animals have shown promising effects in preventing cancer, but human studies in people who ate higher amounts of cruciferous vegetables have shown mixed results of its cancer-preventive effects, according to the National Cancer Institute.
Some research suggests that the glucosinolates found in cruciferous vegetables may help reduce risk of certain cancers, namely prostate cancer,” Mangieri said. When glucosinolates in cruciferous vegetables break down, through being chopped or chewed, they produce compounds that may encourage the elimination of carcinogens from the body, according to a review published in Current Drug Metabolism.
A review published in Advances in Experimental Medicine and Biology looked at several studies that examined the link between the consumption of cruciferous vegetables and cancer risk. It found that “of the case-control studies 64 percent showed an inverse association between consumption of one or more brassica vegetables and risk of cancer at various sites.”
The association between a highconsumption of cruciferous vegetables and a reduced risk of cancer is mostconsistent for lung, stomach, colon and rectal cancer, according to the studyauthors. But they also suggest that it’s not yet clear whether this associationis due to eating more cruciferous vegetables, specifically, or to eating morevegetables in general.
5. Improves your Heart Health
A few studies have found thatconsuming higher amounts of cruciferous vegetables has been linked with adecreased risk of cardiovascular disease, compared to eating a lower intake,but results have been largely inconsistent, according to the LinusPauling Institute of Oregon State University.
Sulforaphane is associated with strong blood vessels and a reduced risk of cardiovascular disease. A 2015 review published in Oxidative Medicine and Cellular Longevity found that sulforaphane’s anti-inflammatory capabilities may help protect against hypertension, atherosclerosis, stroke and myocardial infarction.
6. Improves Digestive Health
Cauliflower has a high fibercontent, and one cup of it cooked has about 10 percent of the recommended dailyamount of fiber. Diets rich in fiber can help prevent constipation, and promotebulkier, softer stools that are easier to pass through the digestive systemthan hard ones. These beneficial effects not only make life more comfortablebut also help maintain colorectal health.
Cauliflower has several properties that may help with weight loss.
First, it is low in calorieswith only 25 calories per cup, so you can eat a lot of it without gainingweight.
It can also serve as alow-calorie substitute for high-calorie foods, such as rice and flour.
As a good source of fiber,cauliflower slows digestion and promotes feelings of fullness. This mayautomatically reduce the number of calories you eat throughout the day, animportant factor in weight control.
High water content is another weight loss friendly aspect of cauliflower. In fact, 92% of its weight is made up of water. Consuming lots of water-dense, low-calorie foods is associated with weight loss.
Cauliflower is high in choline, an essential nutrient that many peopleare deficient in.
One cup of cauliflower contains45 mg of choline, which is about 11% of the adequate intake (AI) for women and8% for men.
Choline has several importantfunctions in the body.
To begin with, it plays a majorrole in maintaining the integrity of cell membranes, synthesizing DNA andsupporting metabolism.
Choline is also involved inbrain development and the production of neurotransmitters that are necessaryfor a healthy nervous system. What’s more, it helps prevent cholesterol fromaccumulating in the liver.
Those who don’t consume enoughcholine may have a higher risk of liver and heart disease, in addition toneurological disorders like dementia and Alzheimer’s.
Not many foods contain choline.Cauliflower, along with broccoli, is one of the best plant-based sources of thenutrient.
Cauliflower containssulforaphane, an extensively studied antioxidant.
Many test-tube and animalstudies have found sulforaphane to be particularly helpful for suppressingcancer development by inhibiting enzymes that are involved in cancer and tumorgrowth.
According to some studies,sulforaphane may also have the potential to stop cancer growth by destroyingcells that are already damaged.
Sulforaphane appears to be mostprotective against colon and prostate cancer but has also been studied for itseffects on many other cancers, such as breast, leukemia, pancreatic andmelanoma.
Research shows that sulforaphane may also help reduce high blood pressure and keep arteries healthy both major factors in preventing heart disease.
Finally, animal studies suggestthat sulforaphane may also play a role in diabetes prevention and reducing therisk of diabetes-induced complications, such as kidney disease.
While more research isnecessary to determine the extent of sulforaphane’s effects in humans, itspotential health benefits are promising.
You need some level ofinflammation in your body to stay healthy. However, it’s also possible, andincreasingly common, for the inflammatory response to get out of hand.
If your immune system mistakenly triggers an inflammatory response when nothreat is present, it can lead to significant inflammation-related damage tothe body, a condition linked to cancer and other diseases, depending on whichorgans the inflammation is impacting.
Cauliflower contains a wealthof anti-inflammatory nutrients to help keep inflammation in check, includingindole-3-carbinol or I3C, an anti-inflammatory compound that may operate at thegenetic level to help prevent the inflammatory responses at its foundationallevel.5
11. It’s Rich inVitamins and Minerals
Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
12. Boost Your BrainHealth
Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy “super-charged” the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain’s vulnerability to toxins during childhood, as well as conferring protection later in life.
Cauliflower helps your body’sability to detoxify in multiple ways. It contains antioxidants that supportPhase 1 detoxification along with sulfur-containing nutrients important forPhase 2 detox activities. The glucosinolates in cauliflower also activatedetoxification enzymes.7
Cauliflower is incrediblyversatile and can be used to replace grains and legumes in your diet.
Not only is this a fantastic wayto increase your veggie intake, but it is also especially helpful for those whofollow low-carbdiets.
This is because cauliflower issignificantly lower in carbs than grains and legumes.
For example, a cup ofcauliflower contains 5 grams of carbs. At the same time, a cup of rice contains45 grams of carbs nine times the amount of cauliflower.
Here are some examples ofrecipes that can be made with cauliflower instead of grains and legumes:
- Cauliflower rice: Replace white or brown rice with cauliflower that has been grated and then cooked, as in this recipe.
- Cauliflower pizza crust: By pulsing cauliflower in a food processor and then making it into a dough, such as in this recipe, you can make a delicious pizza.
- Cauliflower hummus: Chickpeas can be replaced with cauliflower in hummus recipes like this one.
- Cauliflower mash: Instead of making mashed potatoes, try this recipe for a low-carb cauliflower mash that is easy to make.
- Cauliflower tortillas: Combine pulsed cauliflower with eggs to make low-carb tortillas that can be used for wraps, taco shells or burritos, as in this recipe.
- Cauliflower mac and cheese: Cooked cauliflower can be combined with milk, cheese and spices to make mac and cheese, like in this recipe.
Not only is cauliflowerversatile, but it is also very easy to add to your diet.
To begin with, you can consumeit raw, which requires very little preparation. You can enjoy raw cauliflowerflorets as a snack dipped in hummus or another healthy vegetable dip like thisone.
Cauliflower can also be cookedin a variety of ways, such as steaming, roasting or sautéing. It makes anexcellent side dish or can be combined with dishes like soups, salads,stir-fries and casseroles.
Not to mention, it is fairlycheap and widely available at most grocery stores.
Perhaps because themost commonly consumed varieties of cauliflower are white, many people may notassociate cauliflower with the same nutrient richness as its fellow greencruciferous vegetables like broccoli or kale. This perspective on cauliflowerdoes not match up with the research findings on this amazing food. Whitevarieties of cauliflower are just as rich in phytonutrients as green cruciferousvegetables, and this nutrient richness is exemplified by its glucosinolates,described below.
16. Glucosinolates in Cauliflower
Thephytonutrients provided by cauliflower are headed off by its glucosinolates.These sulfur-containing compounds are well studied and known to provide avariety of health benefits. The glucosinolates best studied in cauliflowerinclude:
Glucosinolates are the subjectof increasing health research, and the more that is learned aboutglucosinolates, the broader scientists see their role in supporting our bodysystems. The list of body systems supported by intake of glucosinolates fromcauliflower and other cruciferous vegetables has now come to include ourcardiovascular, digestive, immune, inflammatory, and detoxification systems.For in-depth information about glucosinolates and health support.
The risks from eating cauliflowerare generally minimal. Like other cruciferous vegetables, cauliflower can makesome people feel gassyor bloated.
According to The Ohio StateUniversity Wexner Medical Center, people taking warfarin (Coumadin),a blood-thinning medication, should watch their intake of green leafyvegetables including cauliflower, since the vegetable’s vitamin K content mayinterfere with the medication’s effectiveness. It’s fine to include thesenutritious vegetables in your diet, but keep your intake of foods rich invitamin K consistent from week to week, experts recommend.